Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Cardio Choice
Then, 2 Rounds 5 Reps w/ item of choice:
RDL (:03 eccentric)
Bent Row (two-handed)
High Pulls
Push Press
*Use barbell, DB, KB, or weighted backpack!
Power Clean (4 x 3 @ 75-80% of 1RM)
*If using barbell, 80% of 1RM Power Clean.
*If using KB or DB, perform 10 Min EMOM: 3/3 single-arm Power Cleans AHAP.
*If using weighted backpack, perform 10 Min EMOM: 3 two-handed Power Cleans AHAP.
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
250m Row or 200m Run
12 Power Cleans*
250m Row or 200m Run
12 Ground-to-Overhead*
*Use barbell, DB, KB, or weighted backpack!
(AMRAP = As Many Round or Reps as Possible)
Finisher
5 Min EMOM:
30 Russian Twists + Max Tuck Hold
(EMOM = Every Minute on the Minute)